How Do You Lose Weight After Pregnancy?

woman with baby

How Do You Lose Weight After Pregnancy?

Losing weight after having a baby can seem particularly challenging, especially since your focus will likely be more on your baby than your own needs during the early days of motherhood. However, we work with many women who are looking to refocus on their own health and wellbeing after having a baby. With the right knowledge and support, losing pregnancy weight gain can be simple. Here, we answer some of the most common questions surrounding post-pregnancy weight loss. 

As a team of qualified, experienced nutritionists who specialise in weight loss, we can help you on your weight loss journey, whatever stage in your life you’re at. Book a complimentary call today to speak with a member of our expert team.


Losing weight after pregnancy may be challenging for a number of reasons. Hormonal changes, increased fat stores for breastfeeding, lack of sleep, and the demands of caring for a newborn can all add to the struggle. The body undergoes significant changes during pregnancy, and it takes time to recover and return to its pre-pregnancy state. This said, just because it can be a little harder to lose weight after pregnancy doesn’t mean it’s impossible. The key is to take a considered approach to weight loss that is tailored to your current circumstances and state of health.


The average woman gains between 10kg and 12.5kg (22lb to 28lb) during pregnancy, with most of the weight being gained after week 20. This weight gain is attributed to the baby’s growth, the body’s preparation for breastfeeding, and the development of the placenta, amniotic fluid, and increased blood and fluid volume. The distribution of weight gain varies, but it is a normal and essential part of a healthy pregnancy. The specific healthy weight gain during pregnancy may depend on the woman’s pre-pregnancy BMI, with underweight women advised to gain 12.4kg to 17.9kg (1st 13lb to 2st 11lb), and normal weight women advised to gain 11.5kg to 16kg (2st 5lb to 2st 7lb). The National Institute for Health’s Gestational Weight Gain Guide can be found here.


According to research, most women lose half of their baby weight by six weeks after childbirth. The rest usually comes off over the next several months. Returning to pre-pregnancy weight typically takes six to 12 months after delivery, but not every mother is able to do this without professional help. Many women find that they are still carrying excess body fat gained during pregnancy months, and even years after giving birth. Every woman is different.


Yes, it is safe to lose weight after having a baby, but it’s important to do so in a healthy and sustainable manner. Crash diets and drastic calorie restrictions are not recommended, especially for those who are breastfeeding. Instead, a nutritionally optimised diet and, if you can, regular exercise, hold the keys to healthy weight loss. A qualified nutritionist to can create a tailored nutrition and lifestyle plan that is realistic for you and designed to support you in losing weight safely and effectively.


The best post-pregnancy diet should be realistic, sustainable and provide all of the essential nutrients your body needs. You can read our guide on How To Structure Balanced Meals which talks you through how to make nutritionally balanced meals that will support your weight loss. If you’re breastfeeding, you’ll need to take into consideration your baby’s needs too. You’ll need to stay hydrated and compensate for the additional calorie expenditure. An extra 330 to 400 kilocalories (kcal) per day is recommended for well-nourished breastfeeding mothers.

Read our post What Is The Best Diet Plan For Weight Loss for advice on the important factors to take into consideration when it comes to establishing a healthy and effective weight loss diet.

The best postpartum diet is the one that is right for you, based on your current health and lifestyle. Your circumstances may have changed quite considerably since having a baby, and strategies that may have worked for you in the past might not necessarily be the best solution for you now. It’s important to be realistic and identify a weight loss plan that works around your current situation.


Many women find that they gain more weight around the middle during pregnancy. Rather than obsessing about one area when it comes to post-pregnancy weight loss, instead focus on your bigger goals. As you prioritise eating a healthy diet and take care of your health and wellbeing, weight will reduce all over your body.

That said, there are a couple of key factors you may wish to take into consideration when looking to reduce abdominal weight gain. Our article, How To Lose Belly Fat: The Nutritionist’s Guide, talks through the link between stress, sleep and ‘belly fat’. And what you can do to tackle it.

Getting used to the changes your body goes through during and after pregnancy can take time, so remember to be gentle with yourself.


Yes, they can. Working with a qualified nutritionist will ensure you have the professional guidance and supportive accountability to lose your pregnancy weight safely and effectively. A nutritionist can create a personalised plan and support you in developing healthy habits that support weight loss and work around your lifestyle. Our team provide evidence-based recommendations, monitor progress, and make adjustments to your plan as needed. We provide education around making sustainable dietary changes, which are essential for long-term weight management after pregnancy.


Are you looking to lose weight after having a baby? We are a team of qualified, experienced nutritionists who specialise in weight loss. We can help you overcome your weight challenges, reach your happy weight and maintain it long term. Book yourself in for a complimentary 25 mintue call or contact us and a member of our team will be in touch soon. We can talk through your challenges and explore whether one of our Intelligent Weight Loss programmes is right for you.

Sign up for our free weight loss newsletter to learn more about the services we offer, and for free nutritional advice, directly to your inbox.



info coming soon


Sarah has worked with hundreds of clients over the past decade to help them live in a healthy body that they feel confident in.

Sarah spent a large part of her teens and 20’s as a professional dancer battling with orthorexia and an unhealthy relationship with food and her body. This created a desire to understand the human body more so she could finally cut through the confusion and end the cycle of yoyo dieting. This fuelled her passion to help other women do the same.


Sarah specialises in supporting women who are struggling to lose weight due to underlying health issues. She’s helped many women manage their weight during and after the menopause, as well as clients with thyroid disease and immune system dysfunction. Sarah loves food and sharing healthy recipes with her clients. Her aim is to ensure that clients don’t feel deprived and instead, achieve their weight loss and health goals in a positive and sustainable way.


To enquire about working with Sarah, please contact us.



Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.


Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.


Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.


To enquire about working with Ailsa, please contact us.

Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.



Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of th clinic.


Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning.


A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.


Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.


Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.


To enquire about working with Stéphanie, please contact us.


Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.


Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.


Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!


To enquire about working with Inna, please contact us.



Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.


After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.


Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 


To enquire about working with Ania, please contact us.

Get weekly weight loss & wellness updates.

Subscribe and receive your free download: